Health is wealth as they say! That’s why including foods that are healthy in our diet is a big factor to achieving this.
In order to create a balanced and healthy meal, you can consider including the following foods during mealtime.
Protein rich foods: Contain a high concentration of protein per serving. These type of foods are important for building and repairing tissues, producing enzymes and hormones, and maintaining adequate fluid balance.
Some good examples of protein-rich foods include:
- lean meats like chicken, turkey or fish
- legumes like lentils, chickpeas, or black beans
- plant-based options like tofu or tempeh
Vegetables: Those foods that contain a high concentration of vegetables per serving. Vegetables are an important part of a balanced and healthy diet, it provides a wide range of vitamins, minerals, and fiber.
Some good examples of these vegetables include:
- leafy greens like spinach, kale, or swiss chard.
- colorful vegetables like bell peppers, carrots, and tomatoes.
- cruciferous vegetables like broccoli, cauliflower, and brussels sprouts.
Whole grains: These are foods that contain a high concentration of whole grains per serving. Whole grains are essential component of a balanced and healthy diet, it provides essential nutrients like fiber, vitamins, and minerals.
Some good examples of whole grains include:
- whole grain pasta or whole grain bread
- quinoa, brown rice, and bulgur
- barley or oats
Healthy fats: These foods are those that contain a high levels of unsaturated fats, and which are beneficial for the heart and overall well-being. These kind of foods provides the body with essential fatty acids, like omega-3 and omega-6 which support brain function, aid in the absorption of fat-soluble vitamins and helpful in reducing inflammation.
Some good examples of food that are rich in healthy fats include:
- nuts and seeds such as chia seeds, or flaxseeds and almonds
- avocado
- oils like olive oil or coconut oil (used for cooking).
Fruits: Contain a high concentration of fruits per serving. These are essential component of a balanced and healthy diet, it offers a wide range of vitamins, minerals, and fiber.
Some good examples of these fruits include:
- berries such as blueberries, strawberries, or raspberries
- citrus foods like lemons, oranges, or grapefruits
- other fruits like bananas, apples, or pears
You can create a diverse and nutritious meal that provides you and your family the essential nutrients that promotes overall wellness by combining the food groups above.
